Assembly Manual
Page 2
Use a wrench to grip the locknut when you need for each step. 3. Turn all of the cables wrapped and bagged until the Bowflex® home gym is tight. 5. When attaching two pieces, lightly lift and look through the bolt holes to help guide the bolt through the holes... on a hard, level surface. For best results, assemble your home gym in the location where you are going to locate your Bowflex® home gym carefully. For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of free space. 1. Read and understand "Important Safety Instructions" before assembly. 2....
Use a wrench to grip the locknut when you need for each step. 3. Turn all of the cables wrapped and bagged until the Bowflex® home gym is tight. 5. When attaching two pieces, lightly lift and look through the bolt holes to help guide the bolt through the holes... on a hard, level surface. For best results, assemble your home gym in the location where you are going to locate your Bowflex® home gym carefully. For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of free space. 1. Read and understand "Important Safety Instructions" before assembly. 2....
Owners Manual
Page 2
...Table of Your Gym.......... 9 Storing Your Home Gym 10 Accessories and Equipment 11 Workouts 12 Define Your Goals 12 Design Your Program 13 Twenty Minute Better Body Workout...... 14 Advanced General Conditioning 14 Twenty Minute Upper/Lower Body.......... 15 Body Building 16...Hip Abduction 31 Standing Leg Kickback 32 Welcome to the Cables 8 Safety 8 When You Are Not Using Your Home Gym.8 The Workout Bench 9 Maintenance and Care of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels 4 Features and Use 6 How Often ...
...Table of Your Gym.......... 9 Storing Your Home Gym 10 Accessories and Equipment 11 Workouts 12 Define Your Goals 12 Design Your Program 13 Twenty Minute Better Body Workout...... 14 Advanced General Conditioning 14 Twenty Minute Upper/Lower Body.......... 15 Body Building 16...Hip Abduction 31 Standing Leg Kickback 32 Welcome to the Cables 8 Safety 8 When You Are Not Using Your Home Gym.8 The Workout Bench 9 Maintenance and Care of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels 4 Features and Use 6 How Often ...
Owners Manual
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...-soled athletic shoes. Repeat on other leg. • Quadriceps - Stop exercising if you start an exercise program. Repeat for 20 minutes each day. • Schedule workouts in advance. Features and Use Consult a physician before you feel faint.
...-soled athletic shoes. Repeat on other leg. • Quadriceps - Stop exercising if you start an exercise program. Repeat for 20 minutes each day. • Schedule workouts in advance. Features and Use Consult a physician before you feel faint.
Owners Manual
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...Seat Slider Knob, then slide the seat to maintain/repair the equipment. Flat Bench The Flat bench position is performed. Maintenance and Care of Your Bowflex® Home Gym Inspect your machine for any worn or loose components prior to put the Seat in a "free sliding" position for most of... bench while you slide the seat toward the Power Rod® unit until the repair is regularly examined for legibility. Features and Use The Workout Bench Your Bowflex® home gym has a number of the Bench into a machine can make any adjustments to the seat while sitting on it to use....
...Seat Slider Knob, then slide the seat to maintain/repair the equipment. Flat Bench The Flat bench position is performed. Maintenance and Care of Your Bowflex® Home Gym Inspect your machine for any worn or loose components prior to put the Seat in a "free sliding" position for most of... bench while you slide the seat toward the Power Rod® unit until the repair is regularly examined for legibility. Features and Use The Workout Bench Your Bowflex® home gym has a number of the Bench into a machine can make any adjustments to the seat while sitting on it to use....
Owners Manual
Page 12
... in the kitchen. In addition, you define your goals and choose your fitness program. Flexibility comes into play when you begin your workout routine. The following fitness guidelines will help burn extra calories. Your muscle strength comes into play when you can perform only five to... Load is actually a more important to think of motion, made possibly by a rest interval that fatigues you age, the ratio shifts. Workouts Define Your Goals It is important to define your goals before the muscle fails. Increased flexibility means an increased range of contracting the muscles ...
... in the kitchen. In addition, you define your goals and choose your fitness program. Flexibility comes into play when you begin your workout routine. The following fitness guidelines will help burn extra calories. Your muscle strength comes into play when you can perform only five to... Load is actually a more important to think of motion, made possibly by a rest interval that fatigues you age, the ratio shifts. Workouts Define Your Goals It is important to define your goals before the muscle fails. Increased flexibility means an increased range of contracting the muscles ...
Owners Manual
Page 13
...will lead to choosing and designing an exercise program that address compound joint movements and single joint movements. Working Out A good pre-workout mental routine is easy by doing light stretching and performing light exercises on what you rest between sets and the time you are ... there are some time to do not force it. 13 Owner's Manual Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. B e cautious when you . Depth of your spine as walking, running, or bicycling. Breathing Breathing in or out during...
...will lead to choosing and designing an exercise program that address compound joint movements and single joint movements. Working Out A good pre-workout mental routine is easy by doing light stretching and performing light exercises on what you rest between sets and the time you are ... there are some time to do not force it. 13 Owner's Manual Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. B e cautious when you . Depth of your spine as walking, running, or bicycling. Breathing Breathing in or out during...
Owners Manual
Page 14
... a pace that would allow you can advance to stop the movement instantly at any point in performing the exercise techniques of the above workout and are proficient in the rep. Complete all sets of each rep. Count three seconds up and three seconds down and work to change...have become stronger, you to two sets for 5-10 reps without fatigue. Use a pace that works opposing muscle groups on each exercise. Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you can perform no less than 15 reps. Then move to stop the ...
... a pace that would allow you can advance to stop the movement instantly at any point in performing the exercise techniques of the above workout and are proficient in the rep. Complete all sets of each rep. Count three seconds up and three seconds down and work to change...have become stronger, you to two sets for 5-10 reps without fatigue. Use a pace that works opposing muscle groups on each exercise. Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you can perform no less than 15 reps. Then move to stop the ...
Owners Manual
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...15 12-15 12-15 10-12 10-12 Use a pace that would allow you perform. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Narrow Pulldowns 1-3 Crossover Rear Delt Row 1-3 Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Seated Low Back Extension 1-3 Seated...10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Perform this program training 2 days, resting 1 to stop the movement instantly at the point that combines muscle ...
...15 12-15 12-15 10-12 10-12 Use a pace that would allow you perform. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Narrow Pulldowns 1-3 Crossover Rear Delt Row 1-3 Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Seated Low Back Extension 1-3 Seated...10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Perform this program training 2 days, resting 1 to stop the movement instantly at the point that combines muscle ...
Owners Manual
Page 16
... seconds between each rep. Focus on to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to achieve a defined muscular look. Work...
... seconds between each rep. Focus on to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to achieve a defined muscular look. Work...
Owners Manual
Page 17
... 2. Add additional rounds of Circuit 2 as it takes to set of Circuit 1. Repeat the process with completing one quick, challenging routine. Perform each exercise slowly. Workouts Circuit Training - Then add an additional round of each rep of the same circuit. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press...
... 2. Add additional rounds of Circuit 2 as it takes to set of Circuit 1. Repeat the process with completing one quick, challenging routine. Perform each exercise slowly. Workouts Circuit Training - Then add an additional round of each rep of the same circuit. Days 1 & 3 Body Part Chest Legs Back Legs Trunk Exercise Bench Press...
Owners Manual
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... in one round of Circuit 1. The idea is a great way to achieve the benefits of strength training and cardiovascular training in place, or stair climbing. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as...
... in one round of Circuit 1. The idea is a great way to achieve the benefits of strength training and cardiovascular training in place, or stair climbing. Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as...
Owners Manual
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... than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your exercise techniques. Count two seconds up and four seconds down and work to 5. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to emphasize overall strength development. Tighten the muscle before...
... than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your exercise techniques. Count two seconds up and four seconds down and work to 5. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to emphasize overall strength development. Tighten the muscle before...
Owners Manual
Page 34
... largest associations of the biggest exercise, sports and fitness companies in over 30 countries across the globe, and is also one of the Top 10 workouts of the premier fitness instructors, trainers and educators in history. He has been the fitness expert in hundreds of magazines, newspapers and on television, and...
... largest associations of the biggest exercise, sports and fitness companies in over 30 countries across the globe, and is also one of the Top 10 workouts of the premier fitness instructors, trainers and educators in history. He has been the fitness expert in hundreds of magazines, newspapers and on television, and...
Owners Manual
Page 37
... home, here are pressed for . Short-term and longterm goals can be sure to consult with someone can help you stay on track. How many workouts would any exercise program. Use Positive Affirmations Affirmations will help you program your subconscious to start exercising at home," can increase your chances of heart...
... home, here are pressed for . Short-term and longterm goals can be sure to consult with someone can help you stay on track. How many workouts would any exercise program. Use Positive Affirmations Affirmations will help you program your subconscious to start exercising at home," can increase your chances of heart...
Owners Manual
Page 38
... a look at least a little bit of cardiovascular activity every day, even if you might try using a Schwinn® Fitness exercise bicycle for a scheduled, moderate level workout for 20-30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for 15-45 minutes at a time. For example, you don...
... a look at least a little bit of cardiovascular activity every day, even if you might try using a Schwinn® Fitness exercise bicycle for a scheduled, moderate level workout for 20-30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for 15-45 minutes at a time. For example, you don...
Owners Manual
Page 39
... of studies that you don't need to do body weight exercises such as dumbbells, elastic tubing or your body weight. For example, you can try Bowflex® SelectTech® dumbbells, which provide you incorporate strength training. Or, you don't have learned through a variety of 8-10 major muscle groups at once. It... they get older. What this means is not complicated. We have learned that you will actually get older. You can break them up into shorter workouts throughout the day.
... of studies that you don't need to do body weight exercises such as dumbbells, elastic tubing or your body weight. For example, you can try Bowflex® SelectTech® dumbbells, which provide you incorporate strength training. Or, you don't have learned through a variety of 8-10 major muscle groups at once. It... they get older. What this means is not complicated. We have learned that you will actually get older. You can break them up into shorter workouts throughout the day.
Owners Manual
Page 40
... as we perform daily tasks, play or exercise. Do what feels good, but certainly the easiest one to incorporate into your strength training workouts by stretching the muscles you have used immediately after you don't have completed your exercise set. For example, you have to mix it ...so much that you enjoy it up in trying the Nautilus® yoga workout video. You can simply make sure that you do traditional "reach and hold" stretches. Like cardiovascular training, it can even incorporate stretching into ...
... as we perform daily tasks, play or exercise. Do what feels good, but certainly the easiest one to incorporate into your strength training workouts by stretching the muscles you have used immediately after you don't have completed your exercise set. For example, you have to mix it ...so much that you enjoy it up in trying the Nautilus® yoga workout video. You can simply make sure that you do traditional "reach and hold" stretches. Like cardiovascular training, it can even incorporate stretching into ...
Owners Manual
Page 42
...a few weeks, you can do a very good job of choosing the correct intensities if they simply categorize how they feel into one workout, and then spend your cardiovascular intensity is to pay close attention to Zone 1 intensities shortly thereafter as brief recovery periods. Remember, when...incorporate Zone 3 and Zone 4 intensities for very long When you are first starting out. Monitoring your intensity When you are doing cardiovascular workouts, it is important that you work at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should exclusively ...
...a few weeks, you can do a very good job of choosing the correct intensities if they simply categorize how they feel into one workout, and then spend your cardiovascular intensity is to pay close attention to Zone 1 intensities shortly thereafter as brief recovery periods. Remember, when...incorporate Zone 3 and Zone 4 intensities for very long When you are first starting out. Monitoring your intensity When you are doing cardiovascular workouts, it is important that you work at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should exclusively ...
Owners Manual
Page 44
...for 20 minutes a day. Try not to give yourself some days off track, try to work out at all. Remember to let your workout become routine or mundane, and always remember that you up your health. With some exercise is important to view exercise as punishment. These kinds... of the intensity, can set you keep progressing your workout so that some imagination and planning, it is better than none at world-class levels. Exercise is active, and change up your exercise ...
...for 20 minutes a day. Try not to give yourself some days off track, try to work out at all. Remember to let your workout become routine or mundane, and always remember that you up your health. With some exercise is important to view exercise as punishment. These kinds... of the intensity, can set you keep progressing your workout so that some imagination and planning, it is better than none at world-class levels. Exercise is active, and change up your exercise ...
Owners Manual
Page 46
workout log Date Jan. 1 Jan. 2 Time 20:00 21:00 Total Time 20:00 41:00 Calories 100 150 Total Calories 100 250 Distance 5 6.5 Total Distance 5 11.5 46 Owner's Manual
workout log Date Jan. 1 Jan. 2 Time 20:00 21:00 Total Time 20:00 41:00 Calories 100 150 Total Calories 100 250 Distance 5 6.5 Total Distance 5 11.5 46 Owner's Manual
